Saturday – 1/18/20

8am Kettlebell
4 sets
10 heavy swings
10 lateral hops
Then
Heavy KB squats
10 reps
100m Sprint
Then
1 minute plank
DB curls 15 reps

9am WOD
PARTNER WOD
AMRAP 25
40O M PARTNER SANDBAG CARRY
40 PLATE GROUND TO OVERHEAD (45,25)
40 WALL BALLS (20,14)
40 PULL UPS
40 SEE THROUGH SIT-UPS (SAME PLATE)

10am Olympic Lifting

Friday – 1/17/20

A. 800m Run

B. No Rack:
Tabata: Front Squat (75,55)
Tabata: Push Press
Tabata: Thrusters

C. Stretch

Thursday – 1/16/20

A. Arnold Press 5×6

B. Dead Bugs 5×10

C. Reverse Lunges 5×10/leg

D. AMRAP 5
– 100 Mountain Climbers
– 25 Wall Balls (20,14)

Wednesday – 1/15/20

A. Press+ Jerk (5+2)
5 sets

B. Weighted Hanging Knee Tucks
(Can Use a Wall Ball or DB)
4×12

C. 14-min running clock
1-2-3-4-5-6-7 ETC.
– Wall Balls 20,14
– Ring Rows

Tuesday – 1/14/20

WOD
A. Back Squat: Max rep set at 70%, 3 attempts.
If feeling great, do 75; bad, 65.

B. FOR TIME: (15:00)
– 10 DB SQUATS (50,35)
– 20 DEVILS PRESS
– 30 WALL BALLS (20,14)
– 40 PULL-UPS

4pm Kettlebell
20 min AMRAP
– 15 swings
– 10 KB pushups
– 10 goblet squats
– 10 1 arm row per
– 50 jumping jacks

6pm Olympic Weightlifting and Open Gym